December 21st, 2017

THURSDAY

Fitness:

“A. Slow PC w/ Pause @ Front Rack after Receiving 5 x 3 rest as needed
**This is skill work, want to focus on good positions and good hip extension
+
12 min AMRAP
10 BF Burpee
9 PC
8 Wtd Stepups ( 4 per side)
+
Every 2 min x 3 sets
17/13 Cal Row
10/8 Burpee”

Competition:

“8 min AMRAP @ 90%
10 AB
9 t2b
8 HPS 95/65

rest 3 min

8 min AMRAP
Malcolm
10 FS 115/75
30 DU

rest 3 min

For time
60 Cal Row
30 Deadlifts 225/155
60 WB”